The preliminary 2019 schedule is much like those of years past: 2018 2017 2016
Edits are still happening and subject to change. Updated attachments with the 2019 date may come.

Remember an old workout you'd like back? See one you'd like dropped?  Have some thoughts on how to adjust an existing workout to improve?  Or a suggestion for a whole new workout?  Let us know.  Any and all input welcome.

Week / Leader Date Meet
5:15p at
WorkoutSurfaceFormat
0 you Jan. 1
Cedar Hill Rec Ctr
Oakcrest Road Bonus workout as Harriers New Year's Day Memorial run in the morning
12 x 500m — "U" shaped Oakcrest, 100m recovery on Cedar Hill sidewalk
three sets of four, 500m reverse jog recovery between sets
1 Gary Jan. 8 Aldridge / Kingsley Road 10 x 500m, 100m recovery — Five circuits of Aldridge, Knight, Kingsley, North Dairy, crossing McRae 10 times, be careful!
2 Shane Jan. 15 Low Doncaster Road 12 x 400m incline, 275m dark path recovery, 85m sprint, 85m recovery
— three sets of four, 400m road recovery between sets
3 Gary Jan. 22 Cook / The Rise Road 6 x 450m bump, 30 second walk/rest, 350m hill, 200m walk/jog recovery
— six laps of Cook, Vista Heights, The Rise, and Summit
4 Shane Jan. 29 Wordsworth / Browning Road 12 x 600m, 75m recovery — six figure-eights of Wordsworth, North Dairy, Browning, McRae, Wordsworth, Knight and Browning Park
2019: suggest later for better end light through park
5 Gary Feb. 5 Cook @ Quadra Twelve Hills Road Three Monarch of the Hill repeats of Hollis, then in turn of Clovelly Terrace, Camrose Court, and Connorton Lane — longer recovery on roads between
6 Shane Feb. 12 Savannah / Lovat Road 8 x 675m, 100m uphill walk recovery, counter-clockwise
— two sets of four, reverse 675m jog recovery between sets
7 Gary Feb. 19 Bridgeport Hills Road Three paired hill assault tempos of Pointer & Nancy, then of Duke & Bridgeport, then of Tattersall lane & McInnis Rise (time permitting) — regrouping jog between
2019: suggest 2 weeks later for better light over Duke
8 Shane Feb. 26 Townley Queenston Taylor Road 6 x 1km, final 200m build, 150m recovery — six flat loops
9 Gary Mar. 5 Peacock Hill Road 10 x 250m climb up Tolmie Avenue to Peacock Hill gaining +30m, jog recovery down
— two sets of five, 600m recovery between adding Bellevue to Maywood
2019: swapped from Mar 19 for Gary VICCA event
10 Shane Mar. 12 King's Pond Trail / Road 12 x 125m/250m — first on chip trail, second on Ascot accelerating three times, equal jog recoveries
— three sets of four, walk/jog recovery between sets
11 Gary Mar. 19 Mt. Tolmie Road / Trail Six big hill climbs — 3 x 600m up Mayfair road from south gaining +60m, jog recovery down; 3 x 525m up trail section from north gaining +40m, jog recovery down road & trail
2019: swapped from Mar 5 for better PDT light
12 Shane Mar. 26 Golf Course Uppers Chip Trail 4 x 1 mile on north perimeter trail, 400m jog + 100m walk recovery across middle - anti-clockwise
— alternate workout after first lap switch to Monghetti Fartlek 2x90s,4x60s,4x30s,4x15s
13 Gary Apr. 2 Summit Park Grass / Trail 12 x 500m, 1 minute recovery
— three sets of four, 2 minute walk / jog recovery between sets
14 Shane Apr. 9 Browning Sonria Wordsworth Road 6 x 520m (140m recovery) / 700m (80m recovery)
— six loops of Browning, park, Browning (Derby) / Sonria, Browning, Knight, Wordsworth (McRae)
15 Gary Apr. 16 Golf Course Lowers Chip Trail 9 x 650m (50m recovery) on south perimeter and middle trails
— three clockwise laps of three intervals (uphill, flatter, downhill)
16 Shane Apr. 23 Oswald Park Parloff Path Parloff Relay — continuous tagged repeats with partner of 250m (70m recovery)
— in sets of 12, 10 and 8 minutes with two minutes rest between
17 Gary Apr. 30 Topaz Park Diagonals Pavement or grass Continuous repeats of ~350m U's around fenced sports field with ~95m recovery jog across end
— 2 sets of 15 minutes with 3 minutes rest between
** Spring Fluids & Fare ** — 5th Street Grill on Hillside
18 Shane May 7
Mount Doug Park lower (beach) parking lot
Glendenning 200's DT Trail 21 x 200m increasing inclines, 100m jog recovery
— three sets of seven, 800m jog recovery down between sets — far South, long warmup
19 Gary May 14 Long North Trail 3 x 1200m / 1100m, 1 minute recovery
— Whittaker / Norn — warmup to old resort
20 Shane May 21 South Up Trail 3 x 600m / 350m / 550m, 1 minute recovery
— connector, up Mercer, Harrop / down Whittaker / up Firepit, down Glendenning
2018: rotated segments for a gentler start
21 Gary May 28 Dave Reed Triangles Trail 6 x 450m / 250m / 350m, alternating hard and steady intervals
— Mercer / connector / Glendenning — Dave Reed memorial workout
22 Shane June 4 Norn Steeplechase Trail 4 x 400m / 500m / 600m, 1 minute recovery
— Norn, Irvine / Norn, Whittaker / Whittaker, Norn — loop crossing Churchill Dr
23 Gary June 11 Harrop Hill Trail 3 x 600m / 600m / 600m, 1 minute recovery
up and along Harrop / down Mercer / down Maddock
24 Shane June 18 Cross Churchill Trail 4 x 300m / 250m / 400m / 450m, 1 minute recovery
— Whittaker / Norn / Whittaker / Norn — figure 8's north and south of Churchill Dr
25 Gary June 25 Douglas Trail 3 x 1000m / 650m, 100m / 200m walk / jog recovery
— Beach, Douglas / Douglas — figure 8's south and north of Ash Rd
26 Shane July 1 Double Shot Trail 3 x 500m / 400m / 400m / 400m, 1 minute recovery, jog middle, walk ends
— Whittaker / Whittaker / Norn / Norn — between Churchill & gravel pit
** Summer B&B ** likely another picnic in the park with order-in options
27 Gary July 8
Summer Wild Card — various
Cuthbert Holmes Trail & path 6 x 650m / 350m double interval figure 8's, common 1 minute recovery
— meet by Silver City Theatre — warmup into shaded park
28 Shane July 15 Mystic Vale Trail 5 x 600m / 550m / 100m surprise, 70m walk recovery
— meet by Henderson Rec Centre — magical Mystical tour warmup
29 Gary July 22 Layritz Trail 3 x 430m / 700m / 430m / 640m figure 8's with flat & hill side intervals and common centre interval, walk recovery
— meet by Layritz Ave parking lot — 3/4 figure 8 warmup
30 Shane July 30 Macaulay Point Trail & path 4 x 800m / 600m, 100m recoveries — loops through & around old fortifications
meet by Buxton Green parking lot off Munro St — warmup to Victoria View & back
31 Gary Aug. 6
Beaver Lake lower (gravel) parking lot
Bananas Trail 3 x 450m / 450m / 350m / 350m, bananas, 1 minute recovery
— near the shelter — full loop warmup
32 Shane Aug. 13 East Bridges Trail 5 x 775m / 515m, pink / blue, 100m recovery
— near the small beach
33 Gary Aug. 20 West Double D Trail 4 x 750m / 830m, 150m recovery
— near the riding ring
34 Shane Aug. 27 East Meadows / Lakeshore Trail 4 x 600m / 800m, 100m recovery
— in the meadows & lakeshore trail
35 Gary Sep. 3 Bear Hill Trail 2 x 1km surges outbound on back stretch, 1+km climb up Bear Hill, 1km and 2km surges inbound, jog between
36 Shane Sep. 10 West Meadows / Lakeshore Trail 6 x 500m / 500m, 100m recovery
— between the shelter and riding ring
37 Gary Sep. 17 Long East Boathouse Trail 3 x 1250m / 650m, 100m recovery
— towards the boathouses
38 Shane Sep. 14 Long West Loop Trail 5 x 1200m, 1 minute recovery
— near the ponds
39 Gary Oct. 1 Parloff Relay Grass Parloff Relay (teams of three) — 30 minutes of 200m, 100m recovery
— in sets of 12, 10, and 8 minutes, 2 minute recovery between sets
** Autumn Fluids & Fare — Olive Grove
40 Shane Oct. 8
Fall Wild Card — various
Uplands Park Trail 5 x 500m / 500m, 1 minute recovery, five circuits of a 1.2K loop
— meet by small lot on Scenic Drive entrance just off Beach Drive
41 Gary Oct. 15 Rithets Bog Park Trail 2 x 2800m, 3 minute recovery
— meet at corner of Chatterton Way and Dalewood Lane
42 Shane Oct. 22 Esquimalt Gorge Park Mixed 5 x 800m / 500m, 50m walk recovery
— meet by main parking lot at end of entrance road off Tillicum
43 Gary Oct. 29 Beckwith Park Grass / Trail 6 x 500m / 500m alternating, 150m walk/jog recoveries
— meet by washroom building
44 Shane Nov. 5
Cedar Hill Rec Ctr
Epsom / Ascot Road 5 x 400m / 540m, 1 minute recovery
— five circuits
45 Gary Nov. 12 Tracksell / James Heights Road 5 x 200m / 350m / 350m / 200m, 100m strong jog / 50m walk recoveries
— five out & back "Big Dipper" circuits
46 Shane Nov. 19 Derby Road 12 x 500m — Derby, up Persimmon, Astoria, 100m recovery by Maplewood
— three sets of four, 300m jog recovery via Willerton between sets
47 Gary Nov. 26 High Doncaster Road 12 x 500m — Derby, up Doncaster, Glacier, 300m walk+jog recovery via Diana
— three sets of four with 4th to Cranbrook, 500m reversenjog recovery between sets
48 Shane Dec. 3 Kathleen / Craigmillar Road 6 x 800m — Kathleen, down Rock, Craigmillar, 100m recovery up Tattersall sidewalk
— six circuits
49 Gary Dec. 10 Astoria Road 12 x 500m — Astoria, down Persimmon, Derby, 100m recovery by Maplewood
— three sets of four, 300m jog recovery via Willerton between sets
50 several Dec. 17 TBD Christmas Lights Run Road several routes of various lengths
** Winter Fare & Fluids — TBD
51 you Dec. 24 Christmas Eve Dark Trails of CHGC Trail 9 x 600m, 75m recoveries — 3 snowy (wishful thinking) figure eights on the NE interior cart paths of Cedar Hill Golf Course
52 Dec. 31 UVic Run Through Time Road Race 6pm 5K

NOTES:

  1. Training sessions every Tuesday night throughout the year start at 5:15 pm from Cedar Hill Rec. Centre (Nov.–April), Mount Douglas Park (May–June), Wild Card locations (July, Oct.), and Beaver Lake (Aug., Sept.).
  2. There are different pace groups for the warmup and workouts intermix abilities so all groups finish at the same time. Each session will feature a bonus lap for regrouping prior to the cool down. Run leaders are Gary Duncan and Shane Ruljancich who will generally alternate weekly.
  3. Do not train faster than your normal pace; don't be dragged through an uncomfortable workout at someone else’s pace when it is beyond your fitness level. It is up to each person to determine their training pace and workout pace.
  4. Each training session is geared towards the upcoming Island Series race, or as a softer surface recovery run following a race. Other races where TNW’s benefit training and recovery include the TC 10K, Sun Run, Oak Bay and other Half Marathons, MEC and Victoria Run Series, Victoria Marathon, PIH-hosted Thetis Lake races, and other road and cross country events.

Basic program developed by Bob Reid, Prairie Inn Harriers, This email address is being protected from spambots. You need JavaScript enabled to view it., 250-384-1520. Adjusted for 2019 by Gary Duncan and Shane Ruljancich. Maps by Gary Duncan This email address is being protected from spambots. You need JavaScript enabled to view it. 250-721-2912 and Chris Callendar. Please do not copy or distribute this schedule without permission. January 1, 2019.

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